These set are 100 length sets so can easily be used for 2500m sets in 25 metre pools etc. Also, check out our Instagram for more sets in the stories.
On Friday mornings we can often be found at Ironmonger Row Baths near old street getting in some lengths before a hearty breakfast at Look Mum No Hands.
IRMB is a 30m pool (well 30.5m really) which sometimes makes it a bit challenging designing sets. You need to get to the magic 100 lengths for a 3k swim. Here is a selection of the sets we have swum there for anyone else who swims in 30m pool!
London 30 or 30.5 pools are:
- Wimbledon 30.5m aka 33 yards
- Ironmonger Row Baths 30.5m aka 33 yards
- Oasis: 30 yards aka 27.5 metres
1)
10L easy
10L pull
10L up drill back kick
Main set
Twice through
Increasing effort / speed at length reduces. 30 Seconds rest (SR) after each swim.
10L
8L
6L
4L
2L
—
10L swim down
3,000m
2)
10L easy
10L pull
Main set
10L moderate
3x3L hard 20 SR
4 times through
Increasing effort / speed as length reduces
—
4L swim down
3,000m
3)
30L moderate / easy
Main set
3 x 10L moderate 30 SR
6 x 5L hard 20 SR
—
10L swim down
4)
10L warm-up
10L up drill back swim
Main set
All of the below three times through
4 x 4L. 15 SR between with 30 SR after a block of 4.
- 3L moderate, 1L v hard
- 2L moderate, 1L v hard, 1L moderate
- 1L moderate, 1L v hard, 2L moderate
- 1L v hard, 3L moderate
8L long-distance race pace
—
8L swim-down
5)
10L warm-up
10L up drill back swim
Main set
30L moderate 30 SR
20L race pace 1 MIN REST
10L hard 30 SR
5 x 2L up v. hard, back easy 10 SR
—
10L swim down
6)
10L warm-up
—
2 x the below
20L race pace 30 sr
20L moderate / easy 30 sr
10L race pace 20 sr
10L moderate / easy 20 sr
5L race pace 10 sr
5L moderate / easy sr
—
10L swim-down
7)
This was written for a 30m pool – if you do it in a 25m it will be 2.5km
10L SWIM
2L PULL
8L SWIM
2L KICK
6L SWIM
—-
4L SWIM / HARD
6L SWIM / EASY
8L ALT EASY / HARD
10L MODERATE BP 3
12 EASY, MOD, HARD * 4
10L MODERATE BP 3
8L ALT EASY / HARD
6L SWIM / EASY
4L SWIM / HARD
—
4L SWIM DOWN
TOTAL: 3000m
8)
12L swim
8L alt drill choice / backstroke
6L Pull
4L Kick
—
7*270m. 30 SR between each 270m/9L
- 5L EASY (E), 3L MEDIUM (M), 1L HARD (H)
- 5L M, 3L H, 1L E
- 5L H, 3L E, 1L M
- 5L E, 3L M, 1L H
- 5L M, 3L H, 1L E
- 5L H, 3L E, 1L M
- 5L E, 3L M, 1L H
—
7L SWIM DOWN – DO SOME BACKSTROKE!
9)
| LENGTHS | WHAT | DISTANCE | RUNNING TOTAL |
| 8 | SWIM | 240 | 240 |
| 2 | DRILL | 60 | 300 |
| 6 | SWIM | 180 | 480 |
| 2 | PULL | 60 | 540 |
| 4 | SWIM | 120 | 660 |
| 2 | KICK | 60 | 720 |
| 2 | SWIM | 60 | 780 |
| 2 | DRILL | 60 | 840 |
| 0 | 840 | ||
| 16 | 4*4L @ 75% | 480 | 1320 |
| 0 | 1320 | ||
| 10 | 10L @ 70% | 300 | 1620 |
| 0 | 1620 | ||
| 16 | 4*4L @ 80% | 480 | 2100 |
| 0 | 2100 | ||
| 10 | 10L @ 70% | 300 | 2400 |
| 0 | 2400 | ||
| 16 | 4*4L @ 75% | 480 | 2880 |
| 0 | 2880 | ||
| 0 | 2880 | ||
| 4 | SWIMDOWN | 120 | 3000 |
10)
| 30 | |||
| LENGTHS | WHAT | DISTANCE | RUNNING TOTAL |
| 8 | SWIM | 240 | 240 |
| 4 | PULL | 120 | 360 |
| 8 | SWIM | 240 | 600 |
| 4 | KICK | 120 | 720 |
| 8 | SWIM | 240 | 960 |
| 0 | 960 | ||
| 25 | 5*5L (HHEHH) 30 SR | 750 | 1710 |
| 0 | 1710 | ||
| 2 | EASY | 60 | 1770 |
| 0 | 1770 | ||
| 20 | 5*4L (HEEH) 30 SR | 600 | 2370 |
| 0 | 2370 | ||
| 2 | EASY | 60 | 2430 |
| 0 | 2430 | ||
| 15 | 5*3L (HEH) 30 SR | 450 | 2880 |
| 0 | 2880 | ||
| 0 | 2880 | ||
| 4 | SWIMDOWN | 120 | 3000 |
TOTAL: 3K/3000M
11)
30 L warm-up (mix of swim, pull and drill)
Main set
10 L moderate
2 x 5 L hard
10 L moderate
5 x 2 L hard
10 L moderate
10 x 1 L hard
10 L swim down
TOTAL: 3K/3000M
12)
10 * 10L per the below. 1 min rest between each.
- EASY SWIM
- ALT PULL/KICK
- UP DRILL, DOWN EASY SWIM
- 1 LENGTH EASY, 1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 10 LENGTHS
- 5*2L HARD. 15 SR
- BP 5 (i.e breathe every 5)
- Pyramid:E,M,H,VH,SPRINT,SPRINT,VH,H,M,E
- 4l hard, 4l easy, 2l hard
- 10*1L 10 STROKES SPRINT off wall and then easy swim into wall. 10 SR.
- SWIMDOWN
Total: 3k/3000m
13)
10l easy swim
6 lengths pull
—
18L 1 LENGTH EASY, 1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 18 LENGTHS
4*4L HARD 20SR
14L BP 5 @ 75%
3*4L HARD 20 SR
10L PULL
2*4L HARD 20 SR
—
6L SWIM DOWN
Total: 3k/3000m
14)
10l swim
10l pull
10l alt free and drill
—
10l mod (75%)
10 * 1 sprint off wall for 10 strokes then easy into wall. 10SR
10l mod (75%)
5*2l up hard, down easy 15 sr
10l mod
2*5l e,m,h,m,e. 15 sr
—
10l swim down
Total: 3k/3000m
15)
10 swim
8 pull
6 drill choice
4 swim
—
6*1l half a length water polo, half easy swim to wall. 15 SR
—
10*2L SPRINT. Rest as follows: 25,20,15,10,5,25,20,15,10
1 MIN REST
1l fly, 2l catch up, 3l swim as Easy,Medium,Hard, 4l mod
1 MIN REST
X2
—
6L SWIM DOWN
Total: 3k/3000m
16)
12L every 3rd length pull
12L every 3rd length kick
12L every 3rd length build
—
2*6l HARD 30 SR
6L PULL MOD 20 SR
8L RACE PACE 30 SR
6L CATCHUP 20 SR
2*6L HARD 30 SR
4L 6-3-6 DRILL 20 SR
8L RACE PACE 30 SR
4L SINGLE ARM DRILL
—
4L SWIM DOWN
17)
10L SWIM
10L PULL
10L ALTERNATING DRILL CHOICE AND KICK
—
20L MODERATE 1 MIN REST
2*10L MOD 30 SR
6*4L HARD 20 SR
—
6L SWIM DOWN
18)
8L SWIM
6L PULL
4L DRILL
2L KICK
—
12L BP3 MOD 30 SR
2*5L H,M,H,M,H 25 SR
5*2L H,E 20 SR
12L BP3 MOD 30 SR
4*3L H,M,H 25 SR
8*1L HALF SPRINT, HALF EASY 10 SR
12L BP MOD
—
4L SWIMDOWN
19) WARNING THIS IS A 110L SET
16L SWIM
10L DRILL
10L PULL
—
5*5L 20 SR ODDS HARD, EVEN MOD
5* 4L 20SR AS ABOVE
5*3L 20 SR AS ABOVE
—
10L UP HARD, DOWN EASY
—
4L SWIM DOWN
20)
10L SWIM
12L EVERY 3RD PULL
8L DRILL CHOICE
—
6*1L DOGGY PADDLE
—
6L as 2 mod, 4 hard
8L as 4 mod, 4 hard
10L as 6 mod, 4 hard
12L as 8 mod, 4 hard
14L as 10 mod, 4 hard
—
2*4L as 1l tri fly or fly, 2 mod, 1 sprint
—
6L SWIM DOWN
21)
10L SWIM
8L PULL
6L DRILL
4L SWIM
2L KICK
—
5*5L HARD 30 SR
4*4L MOD 15 SR
3*3L HARD 20 SR
2*2L MOD 10 SR
—
10L RACE PACE
—
6L SWIM DOWN
22)
10L SWIM
5*1L TECHNIQUE FOCUS 10 SR
—
MAIN SET = 20 SR with ODDS as HARD, EVENS as MOD
1L
2L
3L
4L
5L
6L
7L
8L
9L
8L
7L
6L
5L
4L
3L
2L
1L
—
4L SWIM DOWN
23)
10L SWIM
10L alternating pull and drill choice
—
4*4L
- 3L MOD, 1L VERY HARD
- 2L MOD, 1L VH, 1L MOD
- 1L MOD, 1L VH, 2L MOD
- 1L VH, 3L MOD
8L RACE PACE
REPEAT X 3
—
8L SWIM DOWN
24)
–
TEAM Mermaids 
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